How much protein do men actually need? Short answer: probably more than you realise. Let me break it down simply 20s–30s If you train, stay active, or just want to feel strong and energised: → ≈ 100–140g per day, depending on your size. If you train regularly or lift weights, you may benefit from up to 2g per kg of bodyweight to support recovery and muscle growth. 40s Building muscle becomes harder as testosterone declines. Recovery slows. Fat gain gets easier. → ≈ 110–150g per day. 50+ Testosterone continues to decline. Strength and mobility need protecting. Muscle loss accelerates if you’re not proactive. → ≈ 120–160g per day, based on body size. Why protein actually matters (beyond “getting jacked”): Protein helps: • Preserve muscle and strength as you age • Support metabolism and daily energy • Keep bones, joints, and connective tissue resilient • Improve recovery and reduce injury risk • Support hormones, enzymes, and immune function • Keep you fuller for longer (h...